Tuesday 24/12/13 – Competition

See our Christmas schedule at http://crossfitballina.com.au/schedule/

Workout of the Day
A.
Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets

B.
Five sets of:
Clean x 1 rep @ 90%
Rest 3 minutes

C.
Three sets of:
Dead-Stop Front Squat x 3 reps @ 75-80%
Rest 3 minutes

(If you don’t have a power rack, safety bars, or blocks to set the weight on, perform pause front squats with a 2 second pause at the bottom.)

D.
Three sets of:
Row 350 Meters
15 Toes to Bar
20 Wall Ball Shots (15/9 kg)
Rest 2 minutes

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